Health quotes:

Eating vegetables and greens, you will feel full and can prolong your life. ——"Gao Zi's Three Knowledges on Prolonging Life"

Vegetables are rich in color and various. These vegetables not only look good in daily cooking, but also whet our appetite, and among these vegetables, green vegetables are the protagonist.

In daily life, the vegetables we eat come from different parts of plants, including roots, stems, leaves, fruits, flowers and seeds, but the most common vegetables are green leafy vegetables. These leafy greens dominate the vegetable family because they are the most nutritious of the vegetables.

A plant is also a whole, and each part has its own function. For example, roots are responsible for absorbing nutrients, stems are responsible for transportation and support, fruits are storage organs, and leaves are synthesis organs. The synthesis reactions of most nutrients in plants are carried out in leaves. In order for plants to carry out various synthetic reactions, they need the participation of enzymes, and enzymes are high-quality proteins. With enzymes, various vitamins, trace elements and other substances are also needed to play a supporting role in the enzyme reactions. Because the content of vitamins and minerals in the leaves is relatively high. This is why vegetable leaves contain the most nutrients among various plant organs.

If we compare the nutrition of various vegetables and evaluate the vitamin C, carotene, iron, calcium, protein and other nutrients, we will end up with green leafy vegetables. Of course, root vegetables and nightshade vegetables are also outstanding members, but on an overall level, green leafy vegetables are still slightly better.

Among common vegetables, dark green ones include spinach, green cauliflower, kale, kale, etc., all of which are rich in lutein and zeaxanthin, which can effectively protect The eyes are protected from damage by the sun's ultraviolet rays, thus avoiding cataracts. In addition, green vegetables are rich in calcium, folic acid, vitamin C and other substances. But it contains more chlorophyll, and these ingredients make green vegetables more effective in preventing and resisting diseases. Warm reminder:

Folic acid is one of the B vitamins. It has strong hematopoietic function and is one of the substances required for nucleic acid synthesis. It is also a very important part of the diet of pregnant women. If the human body lacks folic acid, the maturation of red blood cells will be hindered, causing megaloblastic anemia; it can also cause sprue, diarrhea, and mental deterioration. When pregnant women are deficient in folic acid, they will feel tired all over and have gray stretch marks on their skin. In severe cases, it may even lead to bleeding, miscarriage or congenital neurological defects in the baby. Animal livers, kidneys, fruits and vegetables are rich in folic acid, but the content is most abundant in dark green vegetables, such as spinach, lentils, etc. Teach you a trick:

Green vegetables have so many benefits, so how can we maximize the intake of nutrients in green vegetables in our lives?

Vegetables that can be eaten raw should be eaten as raw as possible. For example, the nutrients of radishes, cucumbers, green peppers, etc. are not destroyed before being heated and cooked. At this time, raw food can not only taste the natural deliciousness, but also fully absorb the contained vitamin C.

Try not to juice vegetables. Because after vegetables are squeezed into juice, not only will the nutrients in them be severely damaged, but it will also affect the secretion of digestive enzymes in saliva. Because the purpose of chewing is not just to chew the food, but more importantly, to mix the digestive enzymes contained in saliva into the food through chewing.

Eat some vegetables in moderation before meals. Vegetables are one of the important dishes to protect the nutritional balance of the human body. Vegetables contain few calories and high dietary fiber content. When we eat vegetables, the size of our stomach will be expanded and we will feel full. If we eat them again, we will feel full. If you go on, you won’t be in a state of overeating. Appendix

Nutritionists divide vegetables into two categories: "dark green vegetables" and "light-colored vegetables". For health, you should be able to see at least 2 to 3 types of dark green leaves on your table every day. vegetable.